'So Hum' Meditation

Are you looking for a simple way to quiet your mind?

The "So Hum" mantra is great for those new to meditation and can be done even if you only have 5-10 minutes to find stillness.

Set a timer for whatever amount of time you have and take a comfortable, upright seat. Lying down is ok as long as you don't doze off. --------------------------

• Close your eyes and take one full minute to settle in by taking a few deep, cleansing breaths. • Take notice of how you feel in your mind and body. • Start to repeat the mantra So Hum to yourself silently, slowly synching the rhythm of your breath to the mantra. • As you inhale, silently repeat the word “So“ • As you exhale, silently repeat the word “Hum“ • Continue breathing slowly and aligning your mantra to your breath, being careful not to rush your breath if you notice your mantra speeding up. • Each time you notice your mind wander, simply draw your attention back to your silent mantra and aligning the pace of your mantra to the pace of your breath. -------------------------- When your timer goes off, gently release your mantra and bring your attention back to your breath. Take a moment to sit quietly for a minute or two before opening your eyes.